Amazing turnout this morning!  Ten Pax, took the DRP this morning, answered the call and got better because of it.

The Pax: Squirrel, Beano (Chris Forsythe, F3 in DC), Fro Yo, CPT D, Josey, Scout, Neo, Striker, Moneyball and Meatsweats

Warm Up:  SSH, Grass getters, Hamstring stretch

Thang ONE:

Group 1 – Run to the Fire Dept and back. Leave no man behind!  

Group 2 – performs alternating AMRAP x20 4-count Long Slow Flutter and x20 Mountain Climbers.


Thang Two:

Group 1 – Run to the Police Dept and back. Leave no man behind!  

Group 2 is performing alternating AMRAP x20 4-count Heels to Heaven and x20 Merkins.


Mosey to the tennis courts

Thang Three: 

Group 1 – Agassi’s.  Start on side line sprint to & touch mid-line, run back to start, sprint to other side of court, sprint back….continue until complete. 

Group 2 is performing AMRAP ladder of Seal Clap Merkins.  Flapjack.

Time permitting:

4 Minutes of Burpees

2 Minutes of Merkins


Why are you here? 

Why aren’t you at home, sleeping or just waking and gently waking to a morning God has given us?

For me it was the courage of MadBum encouraging me to come out to the Gloom almost five years ago.  I’m a better man today for it!

Do you know / understand F3’s Vision?

Can you or HAVE you Articulated that vision to others?   (Psst, it’s to plant, grow and serve small workout groups for men for the invigoration of male community leadership.)

If no, why not?  ……FEAR?  Fear of what? 

It’s the Leaders, the HIM that are the ones willing to take the risk to speak into the uncertainty, ask for help, or head towards danger before anyone else.  To articulate the vision, any vision, requires a leap.  Then, as a leader, you stay 43 feet ahead of those following while taking care of the people to accomplish the vision.  HIM we call “leader” have been through (or are going through) the refining fire to Get Right, and Live Right so they can continue to Lead Right. 

Thank God the men of F3 Sandhills Articulated the Vision to me almost 5 years ago.

F3 Sandhills vision: We build better men by embracing hard things together.

So I ask you again, why are you here?  Or….why Aren’t you here?


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